Omelette Calories & Macros: Protein, Carbs, Fat per 100 g
Omelette macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: 180 g |
|---|---|---|
| Calories | 184 kcal | 331 kcal |
| Energy (kilojoules) | 770 kJ | 1,386 kJ |
| Protein | 10 g | 18 g |
| Fat | 15 g | 27 g |
| incl. saturated | 5.5 g | 9.9 g |
| Total carbohydrates | 2.1 g | 3.8 g |
| incl. sugars | 1.8 g | 3.2 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.6 g | 1.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
184 kcal (770 kJ) per 100 g · P/F/C 10/15/2.1 g
Serving (180 g) — 331 kcal (1,386 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is an omelette healthy?
In moderation. An omelette sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 18 g per serving — 32% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 9.9 g per serving — 50% of the 20 g daily reference intake.
- Salt: 1.1 g per serving — 22% of the 5 g a day the WHO sets as the maximum.
A typical serving is 180 g: 331 kcal, 18 g protein, 27 g fat and 3.8 g carbs. Other weights in the table.
A healthier swap at the same calories: eggs (210 g): −3 g saturated fat, −0.5 g salt.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
An omelette is eggs with a splash of milk: complete protein, B vitamins and vitamin D. Butter in the pan and cheese inside add the calories.
protein 22%fat 74%carbs 4%
Omelette calories by weight, 50–300 g
150 g of omelette has 276 calories and 200 g has 368. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 92 | 5 / 7.5 / 1.1 |
| 100 g | 184 | 10 / 15 / 2.1 |
| 150 g | 276 | 15 / 23 / 3.2 |
| 180 g — typical serving | 331 | 18 / 27 / 3.8 |
| 200 g | 368 | 20 / 30 / 4.2 |
| 250 g | 460 | 25 / 38 / 5.3 |
| 300 g | 552 | 30 / 45 / 6.3 |
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Omelette: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg white omelette | 60 | 11 / 1.5 / 0.8 |
| Vegetable omelette | 131 | 8.5 / 9.5 / 3.8 |
| Steamed omelette | 135 | 9.5 / 10 / 2 |
| Mushroom omelette | 150 | 9 / 12 / 2.5 |
| Shrimp omelette | 162 | 13 / 12 / 1.6 |
| Spinach and feta omelette | 163 | 9.1 / 13 / 2.6 |
| Omelette | 184 | 10 / 15 / 2.1 |
| Ham omelette | 188 | 13 / 15 / 1.5 |
Calories in dishes with omelette
| Dish | Serving | Kcal per serving | Omelette in it |
|---|---|---|---|
| Salmon omelette | 190 g | 357 | ≈150 g |
| Bacon and cheese omelette | 190 g | 448 | ≈150 g |
| Shrimp omelette | 200 g | 324 | ≈150 g |
| Spinach and feta omelette | 220 g | 359 | ≈153 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
An 180 g serving is 331 kcal — roughly 1 h 48 min of easy walking or 42 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Omelette
Why swap: an omelette has a lot of saturated fat (5.5 g per 100 g), a fair amount of salt (0.6 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Vegetable omelette — 250 g, 328 kcal: −2.4 g saturated fat, +2 g fiber.
- Eggs — 210 g, 326 kcal: −3 g saturated fat, −0.5 g salt.
Omelette vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg Whites | 50 | 11 / 0.2 / 0.7 |
| Eggs | 155 | 13 / 11 / 1.1 |
| Scrambled Eggs | 170 | 11 / 13 / 1.6 |
| Omelette | 184 | 10 / 15 / 2.1 |
| Fried Eggs | 196 | 12 / 16 / 0.8 |
FAQ
How many calories are in 100 g of omelette?
100 g of omelette has 184 calories, with 10 g protein, 15 g fat and 2.1 g carbohydrates.
How many calories are in a serving of omelette?
An 180 g serving has 331 calories: 18 g protein, 27 g fat and 3.8 g carbs.
What are the macros of an omelette?
Per 100 g: 10 g protein, 2.1 g carbs and 15 g fat. By calories that's about 22% protein, 4% carbs and 74% fat.
How long do you have to walk to burn a serving of omelette?
About 1 h 48 min of easy walking or 42 min of cycling for a 70 kg (154 lb) person — that's the 331 calories in an 180 g serving.
How much fiber is in an omelette?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in omelette change with the type and cooking method?
Per 100 g it ranges from 60 kcal (egg white omelette) to 188 kcal (ham omelette); omelette is in between, at 184 kcal.